For those who asked for the link ;)

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (12 min)

2. 🍑🤺“Grayson”🍑🤺
For time
3 Rounds of:
20 Push-ups
30 Overhead Walking Lunges 45/35
Then immediately into
3 Rounds of:
20 GHD Sit-ups
3 Rope Climbs

25 minute cut-off, for large classes half the athletes start on PU/OHWL and the other half GHDSU/RC

LIII: Legless Rope Climbs, Ring Push-ups
LII: as written. Sub Weighted Sit-ups,Plank Climbs, Box Push-ups and weight for lunges asappropriate.
LI: 3 Rounds of
14 Walking Lunges
14 Push-ups
14 Butterfly Sit-ups
3 Plank Climbs
Rest 1:00

3. Couch Stretch 2:00/side

Have fun!